Sport Psych

36 cards·by svbilsen

Relaxation

When being in a state of heightened arousal and becoming tense

Relaxation techniques

Progressive muscle relaxation, autogenic training, body scans, mindfulness, diaphragmatic breathing, one pointedness meditation

Purpose of relaxation

Focus attention away from negative thinking, turn on and off, decrease cognitive aspects of anxiety

Imagery examples

Health care, motor learning, skill acquisition, relaxation, mental preperation

Images may vary in:

Duration, vividness, controllability

Goal setting

Outcome, performance and process goals

Outcome goal example

To win, beating others

Outcome goal advatantage

Highly motivated

Outcome goal disadvantage

Goal achievement depends on performance of others

Performance goal example

Personal record, beating yourself

Performance goal advantage

Positive feeling possible, even after loss

Performance goal disadvantage

Playing safe to avoid risk

Process goal example

Improving skills

Process goal disadvantage

Too much focus on yourself

Process goal advantage

In control

SMART Goals

Specific, measurable, action oriented, realistic, time-bound

What does a mission:

Gives direction, fuels intensity, defines discipline, provides meaning, minimises stress

Somatic Anxiety Reduction technique

Diaphragm breathing, progressive relaxation, biofeedback training

Interverted U principle is for...

Arousal

Six rings of self-talk

1. Me and my task. 2. Direct distractions. 3. Comparing "is-ought to be". 4. Winning/losing 5. Consequences winning/ losing. 6. Questions o

Internal Imagery

Visualising what you will see when you're performing

External Imagery

Visualising what others see when they watch you perform

Concentration

Refers to a person's ability to exert deliberate mental effort on what is most important in any given situation

Parts of concentration

1. Focusing on relevant cues in environment. 2. Maintaining attentional focus over time. 3. Maintaining situation awareness. 4. Shifting at

Common errors of concentration

Distracted by irrelevant information, failure to focus on the relevant cues, unable to shift/divide attention

ACT: Physical Changes

Increased muscle tension, increased breathing rate, racing heart rate

ACT: Attentional Changes

Internal focus, narrow focus, reduced flexibility

ACT: Performance Impairment

Timing/ coordination breakdown, muscle tightness/fatigue, rushing

Four types of attentional focus

Broad external, narrow external, narrow internal, broad internal

Psychological Skills Training

Using all the senses to recreate or create an experience in the mind

Motivational - Specific

Goal oriented

Motivation - General

Arousal

Cognitive - Specific

Skills

Cognitive - General

Strategy

Imagery when injured

Cope with pain, speed up recovery, promote a positive perspective on recovery, keep physical skills from deteriorating

Flow

Flow of state is achieved when there is a balance between a person's abilities and challenges of task